Wellness Positive

Fitness in just 15 minutes a Day..

Knee-bends or Half squats:

   Knee-bends or Half squats are an excellent exercise for the quadriceps, but they also benefit a variety of other muscles in the body. In addition to stressing the front of your thighs, half squats also to a lesser extent strengthen and exercise the glutes, the hamstrings, and the muscles of the lower back. All in all, half squats are a great lower-body exercise. Half squats are also simple to do - take a look at the procedure below..

Procedure:

• Stand with your feet shoulder-width apart and your feet flat on the floor.
• Now, half-crouch down as if your were about to sit in a chair. Do not go all the way down, but just to the height shown in the pictures below..

• After crouching, return to the standing position.
• Inhale as you go down, and exhale as you rise. This system of breathing is VERY important.

Number of times to do this Exercise:

For already fit people who just want to maintain their fitness ('Level 1'): 30 repetitions continuously. Try to improve to 60.

For people trying to get in condition ('Level 2'): 20 repetitions continuously. Try to improve to 30 repetitions continuously - that is, try to improve to 'Level 1' fitness..

For people who are out of training ('Level 3'): 15 repetitions. Try to improve to 20 continuously - that is, try to improve to 'Level 2' fitness...